Exercise

Exercise

Endurance Exercise is not for all : When Exercise Is Unhealthy For The Heart

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Note: This post is not written to discourage readers doing regular exercise 🙂 but to suggest variation in exercise based on your innate prakriti and season of the year.

fuel-up-for-endurance-exercise-by-eating-2

You believe in your जाति or not, but it will remain with you and your kids for at least 7 generations. Where you live, what you eat, what trauma you face, and same events for your grandparents and great-parents up to 7 generations, matter a lot.

जाति/वर्ण is your identity. It can serve you best in intelligent secular society. Based on your जाति/वर्ण, you receive food, shelter and rituals.

There is no discrimination here.

Now read this modern research in this context.

“Arrhythmogenic ventricular cardiomyopathy (AVC) is the most common heart condition that causes sudden cardiac death during intense exercise. ”
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If your body constitution is like shudra or khstriya, you certainly will sustain Endurance exercise best. But if you ae Vaishya or Brahman by वर्ण, your body is not designed for endurance exercise as it is for Shudra and Kshtriya! You are inviting unforeseen consequences!

Get real. Respect your body. Act as per your innate nature. And to learn to act is the motive of life! 🙂 (Ideally by end of Brahmcharya AShram, it becomes clear)
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Like same food everyone, same exercise for everyone, is a silent killer.


Research


When Exercise Is Unhealthy For The Heart: Researchers Describe How Heart Problems And Sudden Cardiac Death Occur With Endurance Exercise

Endurance exercise accelerates the development of heart problems in individuals with a particular genetic mutation, a new study in American Journal of Physiology—Heart and Circulatory Physiologyreports.

Arrhythmogenic ventricular cardiomyopathy (AVC) is the most common heart condition that causes sudden cardiac death during intense exercise. The study found that in mice with a mutated version of desmoplakin, a protein that helps maintain the structure of the heart wall, exercise made the heart walls come apart sooner, leading to earlier development of AVC. According to lead researcher Jeffrey Towbin, MD, the findings confirm the role of the mutation in the development of AVC and offer insight into how to best manage exercise in individuals with AVC, which currently has no standardized strategy.

The cells in the heart wall are stacked in interlocking layers like bricks in a brick wall. They are attached to each other by links called desmosomes that dot the surface of the cells. Exercise can overstretch the heart wall, but these links keep the cells from disconnecting from each other and the heart wall from coming apart. Desmosomes are made up of several proteins, including desmoplakin. Defects in the proteins, as in AVC, weaken the cell-cell links. The cells do not withstand the extra stretch from exercise and detach from each other. Scar tissue fills the gaps between the disconnected cells, further reducing the heart wall’s ability to withstand increases in workload such as exercise.

Several studies observed that mice with a mutated form of desmoplakin developed the same heart problems seen in patients with AVC. In this new study, researchers at the Cincinnati Children’s Hospital Medical Center discovered endurance exercise led to earlier onset of AVC symptoms in mice with the mutated desmoplakin. Moreover, the desmosomes started coming apart before changes in heart function were detected. Exercise also changed the signaling in the molecular pathway that promoted growth of new cells and prevented deposition of fat, the Wnt-β-catenin pathway, offering an explanation for the accelerated development of AVC.

http://ajpheart.physiology.org/content/ajpheart/early/2015/10/26/ajpheart.00295.2015.full.pdf

 

Use it or Lose it: Study Shows Stopping Exercise Decreases Brain Blood Flow

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fauja-singh-reu

We all know that we can quickly lose cardiovascular endurance if we stop exercising for a few weeks, but what impact does the cessation of exercise have on our brains? New research led by University of Maryland School of Public Health researchers examined cerebral blood flow in healthy, physically fit older adults (ages 50-80 years) before and after a 10-day period during which they stopped all exercise. Using MRI brain imaging techniques, they found a significant decrease in blood flow to several brain regions, including the hippocampus, after they stopped their exercise routines.

“We know that the hippocampus plays an important role in learning and memory and is one of the first brain regions to shrink in people with Alzheimer’s disease,” says Dr. J. Carson Smith, associate professor of kinesiology and lead author of the study, which is published in Frontiers in Aging Neuroscience in August 2016. “In rodents, the hippocampus responds to exercise training by increasing the growth of new blood vessels and new neurons, and in older people, exercise can help protect the hippocampus from shrinking. So, it is significant that people who stopped exercising for only 10 days showed a decrease in blood flow to brain regions that are important for maintaining cognitive health.”


Research


http://journal.frontiersin.org/article/10.3389/fnagi.2016.00184/full

Hippocampal and Cerebral Blood Flow after Exercise Cessation in Master Athletes

While endurance exercise training improves cerebrovascular health and has neurotrophic effects within the hippocampus, the effects of stopping this exercise on the brain remain unclear. Our aim was to measure the effects of 10 days of detraining on resting cerebral blood flow (rCBF) in gray matter and the hippocampus in healthy and physically fit older adults. We hypothesized that rCBF would decrease in the hippocampus after a 10-day cessation of exercise training. Twelve master athletes, defined as older adults (age ≥ 50 years) with long-term endurance training histories (≥15 years), were recruited from local running clubs. After screening, eligible participants were asked to cease all training and vigorous physical activity for 10 consecutive days. Before and immediately after the exercise cessation period, rCBF was measured with perfusion-weighted MRI. A voxel-wise analysis was used in gray matter, and the hippocampus was selected a priori as a structurally defined region of interest (ROI), to detect rCBF changes over time. Resting CBF significantly decreased in eight gray matter brain regions. These regions included: (L) inferior temporal gyrus, fusiform gyrus, inferior parietal lobule, (R) cerebellar tonsil, lingual gyrus, precuneus, and bilateral cerebellum (FWE p < 0.05). Additionally, rCBF within the left and right hippocampus significantly decreased after 10 days of no exercise training. These findings suggest that the cerebrovascular system, including the regulation of resting hippocampal blood flow, is responsive to short-term decreases in exercise training among master athletes. Cessation of exercise training among physically fit individuals may provide a novel method to assess the effects of acute exercise and exercise training on brain function in older adults.

 

Walk before you sleep (die)

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Walking
Walking

It is mentioned in classical Ayurvedic texts and proven in modern experiments that Vata (Vayu) type individuals will have maximum propensity for chronic diseases.

In ideal condition where air, water, food and social conditions are in great shape, humans start last phase of life around age 60. This is the age when body start experiencing Vata disorder.

Natural predominance of Vata over other dosha happen after we crosses 60. (Age 0 to 14 : Kapha, 14 to 60 : Pitta).

Unfortunately, due to life style, Vata becomes predominance in young age. So we see many in early 30s with VP Prakriti i.e. Vata heavy and PItta as secondary.VP Prakriti individuals have greater degree of Vata dosha so the individuals are more reactive to any kind of stimuli and prone to develop chronic stress leading to different kind of psychosomatic disorders.The reason for this could be that Pitta is responsible for intelligence and Vata is responsible for initiation and enthusiasm.
So to save our youth from diabetes, blood pressure and further complications, it is mandatory to engage them in exercise. It is very well defined in Ayurvedic text books that in advanced stage Prameha, exercises like physical exercise, wrestling, sports, riding elephant, horse and chariot, travelling on foot and moving around and also feats of archery are to be practiced. And since high calorie diet with no exercise is routine for many, they are prone to madhuprameha (Advance stage of prameha).

Read more in paper:


Research


Effect of walking (aerobic isotonic exercise) on physiological variants with special reference to Prameha (diabetes mellitus) as per Prakriti

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3456862/

Walking is an isotonic aerobic exercise and has been associated with reduced blood sugar level in diabetic patients and other physiological changes in observational studies. A study was conducted to determine the effect of isotonic aerobic exercise (walking) on blood sugar level and other important physiological parameters as per Prakriti. This study was carried out in Department of Kriya Sharira and Kayachikita, S. S. Hospital; Faculty of Ayurveda, IMS, BHU and some cases were enrolled from Kashi Mumukshu Bhawan, Assi, Varanasi. A total 83 (32 diabetic control and 51 diabetic exercise) diabetic cases were included with age ranging from 35 to 65 years during January 2009 to January 2011. Control cases enrolled in this study had not performed any exercise. The results of the study revealed that, there is a strong association in between Prakriti, Blood pressure and certain other Biochemical parameters.

Conclusions

The present work covered a study of 83 cases. Out of these 44 males, 39 females. In this research work, maximum number of cases 57 (68.67%) belonged to VataPiitaja (VP) Prakriti and minimum number of cases 8 (9.645%) belonged to Vata-Kaphaja Prakriti. Incidence of male patients was high. In nut shell, on the basis of the observations, it can be concluded that the systolic blood pressure, diastolic blood pressure, pulse pressure and respiratory rate are the specific responses that may have a strong association with the Prakriti of an individual at certain physiological conditions. Along with it, certain other biochemical parameters i.e., blood sugar level, lipid profile have shown strong association with Prakriti and walking in diabetic individuals. Vata–Piitaja (VP)Prakriti individuals have shown maximum response in the study. Certain other biochemical parameters i.e., blood sugar level, lipid profile have shown strong association with Prakriti and exercise. Walking is effective in maintenance of health, prevention of diseases like diabetes mellitus.

Sedentary routine, body posture and blood pressure

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Posture and Pressure
Posture and Pressure

Sinuses are of various types. A wide channel containing blood; does not have the coating of an ordinary blood vessel is one type of sinus. The carotid sinus is a dilated area in the bifurcation of the common carotid at the level of the superior border of thyroid cartilage. The carotid sinus is sensitive to pressure changes in the arterial blood at this level. The carotid sinus contains numerous baroreceptors which function as a “sampling area” for many homeostatic mechanisms for maintaining blood pressure.

In short, this area of body maintains blood pressure. This area is situated head and neck. The position in which you hold your body plays a major role in maintaining your blood pressure. Good posture could help keep blood pressure levels normal while bad posture could increase it. Posture is the position in which a body is held upright against gravity while standing, sitting or lying down. And good posture involves training a body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and spine during movement or weight-bearing activities.

New age service sectors fetched dollar salaries for young Indians. As a side effects, we also invited life-style diseases. High Blood Pressure now very common in 30-some professionals. Hours spent hunched over a computer raise blood pressure. Hours spent with bad posture raise it severely. Great dollar effect! Face it. Realize this: We go to our desk job each day, sit with a poor posture for nine hours, deadlines looming and have clients or a red faced boss breathing down our neck. Inevitably we end up stressed with tight neck muscles and after many years, blood pressure through the roof.

Action items:
• Take small breaks if your job demands continuous work on computer/desk after every 30 mins
• Do head and neck exercises daily.
• Do Surya namaskar daily
• During break, do deep breathing
• Maintain correct posture. ZERO TOLERANCE.
• Adjust and correct chair height and position by trial and error.

Minding your posture is about more than just looking pretty/handsome! So, look after your posture. There are more benefits to a healthy spine than you might expect!

Ayurveda and Exercise : Part 1 : Basics

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In this series, we will try to understand importance of exercise as per Ayurveda texts.

Exercise importance Ashtang Hridayam - sutra sthan
Exercise importance

Ashtang Hridayam – sutra sthan

Why exercise?

  • Lightness of the body
  • कर्मसामर्थ्यं – perfection in daily chores and duties
  • दिप्थोग्नि – Digestive fire is improved
  • Imbalance of Vata, Pitta and Kapha is reduced
  • Firmness of mind and sturdiness of body

Who should not do exercise?

वातपित्तामयी बालो वृद्धो अजीर्णे च तं त्यजेत् ॥

Those who have Vata and Pitta predominant body constitution, who are too young or too old, and those suffering from indigestion  – they better avoid or do less of exercises.

Unfortunately, we are never taught to identify self prakriti. Nor we have expert Ayurvedacharya accessible to help. So mindless exercise goes on for petty benefits i.e. muscles and show-off.

This is also the reason why so many professional players retire too early. Too much exercise and too early to start in age.

Up to age 12, I would not force any child to get engaged in rigorous exercise. Yes, initiation and introduction is fine but not any force!

अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः ।

शीतकाले वसन्ते च मन्दमेव ततो अन्यथा । 

Who can do exercise?

  • Those who have desi cow ghee/coldpressed oil is accessible

Modern Gym goers instead focus on protein powder. Utterly nonsensical as long as purpose of exercise is concerned.

Ideal season for rigorous exercise?

  • Winter and Spring
  • In rest of the season, do limited exercise. Preferably stretching only.

How long one should exercise?

Every one has different capacity. Identify your half-capacity. For how long you can sustain without difficulty in breathing. Find out and set the duration. Consider season while fixing duration for exercise.Till one is having heavy breathing with sweating from forehead, arms and thighs. till that time, it is advised to do exercise.

More on it in next part.

Akhada  http://www.pahelwani.com/communities/8/004/008/170/048/images/4538121147.jpg
Akhada
http://www.pahelwani.com/communities/8/004/008/170/048/images/4538121147.jpg

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